Step final

Experts assert that you should give 20 minutes to aerobics a day three-four times a week, and women expecting infants are not an exception here. Reasonable preventive maintenance before and during pregnancy – a diet, physical culture, control over state of health – will help you keeping health and beauty after a childbirth.

Strengthening these muscular groups you can avoid, for example, ruptures of uterine neck and even patrimonial fetus traumas.

Before beginning of exercises walk a little. Then take basic rack: heels together, socks separately, hands are lowered along a body freely, back is straight line, head is lifted.

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Starting position: basic position. On a breath dissolve hands in sides a little and take them away back, bend trunk slightly. On an exhalation come back in an initial position. Repeat several times.
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Starting position: basic position. Breathe enevly, trunk is turned to the right, hands follow casefreely , then the same - to the left. Repeat several times.
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Starting position: lying on a stomach, emphasis on forearms. On a breath, leaning against palms, lift the top part of a trunk. On an exhalation return to a starting position. Repeat several times.
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Starting position: lying on a floor, press waist to a floor densely and lift feet vertically upwards. Separate and cross feet, without bending them thus in knees. Repeat 10-12 times in each side.
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Starting position: sitting on a floor, feet are straightened, emphasis on hands behind. At uniform breath bend right foot, take away a knee outside, then return back, take a starting position. Now the same - with left foot. Repeat 2-3 times.
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Starting position: lying on a stomach, extend feet and press them densely to a floor. Extend hands forward, head – a trunk continuation. Without lifting a head upwards, tear off the top part of a trunk, making smooth movement upwards-downwards with hands, as at swimming by a breast stroke. Make 10–12 repetitions by both hands.
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Starting position: lying on a floor with bent feet, raise pelvis upwards, compress muscles of buttocks and simultaneously strain muscles of perineum and anus. If you sit or stand, just strain these muscles, without lifting a pelvis. Hold pressure for 5-7 seconds, then – a break for 10 seconds, and some more repetitions.

To make pregnancy safe from the very beginning, it is better to start preparing for it in advance. There is a number of conditions, which observance not only increases probability of conception, but also guarantees birth of a healthy kid as much as possible. It is better to start preparation three months prior to conception - after all, in the first weeks, when you, most likely, still do not know you are pregnant, fetus is especially subject to adverse influences. Besides, confidence that you give a baby all the best, will help experiencing pregnancy better and enjoying woman and infants relationship in future. Good luck!